THE PERFECT CURL

by Dennis B. Weis
"The Yukon Hercules"

If you have been bodybuilding for any length of time then most likely
you have been asked "How big are your arms?" The degree of arm
size development that you possess seems to be a badge as to your
worthiness as bodybuilder. Without question then it is important to
use exercises which will stimulate the most amount of size and
development in the arms in the shortest time possible.

One particular bicep exercise that will help to accomplish this is "The
Perfect Curl". I learned about this exercise many years ago in a
private personal training seminar conducted by the "iron guru" the
late Vince Gironda.

Vince described how to do "The Perfect Curl" (or complete curl). The
first part of "The Perfect Curl" (using a straight bar and a shoulder
width handspacing) begins with the elbows resting on the pelvis or
hip bones with the arms hanging straight and the upper torso
inclined with the head and shoulders just back of the hips. This
particular starting position will actively stimulate the lower insertion
of the biceps as the barbell is curled upward the first 10-12 inches.

The second part of "The Perfect Curl" kicks in as the barbell is
continuing to be curled upward and the upper torso (head and
shoulders) begins to travel forward to an erect (or vertical) position.
This part of the curl involves the belly of the biceps.

The third part of "The Perfect Curl" concludes with the upper torso
(head and shoulders) moving slightly forward from an erect (or
vertical) position and the bar is curled upward to completion. When
the torso is slightly forward from vertical at the completion of the
upward phase of the curl it creates a maximum peak contraction
in the biceps. Cramp the barbell into the top curl position and
contract the biceps for all they are worth for a second and then
reverse the proceedure as you lower the barbell to the starting
position. This completes one rep! Each rep should take
approximately 6 seconds to complete.

Always use a poundage that you can handle in the form described
above, perhaps with about 60 percent of your maximum single
barbell curl. Vince would suggest doing one of the following
sets and reps schemes: 6 sets of 6 reps, or 8 sets of 8 reps and
finally 10 sets of 10 reps. Rest-pause 20-30 seconds between
each set of the chosen set and rep scheme. I assume that you are
aware of the necessary training frequencies when training arms
so I will not make mention of it here.
Enjoy! Stay flexed!!!